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Showing 751-765 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Abdominals		Russian Twist (not set)[11]01Intermediate0Pull1) Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.<br /> 2) Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.<br /> 3) Twist your torso to the right side until your arms are parallel with the floor while breathing out.<br /> 4) Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variation:<br /> As you get more advanced, you can hold a weight with both arms for resistance.<br /> Cross-Body Crunch/
/ Plate Twist/
/ Seated Barbell Twist		  http://www.bodybuilding.com/exercises/detail/view/name/russian-twist
  
Quadriceps		Sandbag Load ["Sandbags"][5,3,6,7,8,9,11,12,1,15]111Beginner1Pull1) To load sandbags or other objects, begin with the implements placed a distance from the loading platform, typically 50 feet.<br /> 2) Begin by lifting the sandbag. Sandbags are extremely awkward, and the manner of lifting them can vary depending on the particular sandbag used. Reach as far around it as possible, extending through the hips and knees to pull it up high. Shouldering is usually not allowed.<br /> 3) Move as quickly as possible to the platform, and load it, extending through your hips, knees, and ankles to get it as high as possible. Place it onto the platform, ensuring it doesn't fall off.<br /> 4) Return to the starting position to retrieve the next sandbag, and repeat until the event is completed. <br /> Atlas Stones  http://www.bodybuilding.com/exercises/detail/view/name/sandbag-load
  
Traps		Scapular Pull-Up ["Reverse Shrug"," Straight Arm Pull-Up"][10,12]02Beginner0Pull1) Take a pronated grip on a pull-up bar.<br /> 2) From a hanging position, raise yourself a few inches without using your arms. Do this by depressing your shoulder girdle in a reverse shrugging motion.<br /> 3) Pause at the completion of the movement, and then slowly return to the starting position before performing more repetitions. <br />   http://www.bodybuilding.com/exercises/detail/view/name/scapular-pull-up
  
Abdominals		Scissor Kick (not set)(not set)02Beginner0Pull1) To begin, lie down with your back pressed against the floor or on an exercise mat (optional). Your arms should be fully extended to the sides with your palms facing down. <br /> Note:<br /> The arms should be stationary the entire time.<br /> 2) With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground. This is the starting position.<br /> 3) Now lift your left leg up to about a 45 degree angle while your right leg is lowered until the heel is about 2-3 inches from the ground.<br /> 4) Switch movements by raising your right leg up and lowering your left leg. Remember to breathe while performing this exercise.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variation:<br /> As you get more advanced, you can wear ankle weights for resistance.<br /> Air Bike  http://www.bodybuilding.com/exercises/detail/view/name/scissor-kick
  
Quadriceps		Scissors Jump ["Lunge Jump"][8,9]01Beginner0Push1) Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.<br /> 2) Ensure that the front knee is over the midline of the foot. Extending through both legs, jump as high as possible, swinging your arms to gain lift.<br /> 3) As you jump as high as you can, switch the position of your legs, moving your front leg to the back and the rear leg to the front.<br /> 4) As you land, absorb the impact through the legs by adopting the lunge position, and repeat. <br />   http://www.bodybuilding.com/exercises/detail/view/name/scissors-jump
  
Lower Back		Seated Back Extension (not set)(not set)102Beginner0Push1) Adjust the machine and select an appropriate load. <br /> 2) Seat yourself with your upper back against the roller and grasp the handles with your feet planted firmly on the footrest. Your head should remain looking forward and your chest should be up. This will be your starting position. <br /> 3) Initiate the movement by extending at the hips and lumbar spine to straighten your body, pushing the roller to the rear. <br /> 4) At the top of the motion pause, and then return to the starting position. <br /> Hyperextensions (Back Extensions)  http://www.bodybuilding.com/exercises/detail/view/name/seated-back-extension
  
Hamstrings		Seated Band Hamstring Curl ["Leg Curl"](not set)112Beginner0Pull1) Secure a band close to the ground and place a bench a couple feet away from it.<br /> 2) Seat yourself on the bench and secure the band behind your ankles, beginning with your legs straight. This will be your starting position.<br /> 3) Flex the knees, bringing your feet towards the bench. You may need to lean back slightly to keep your feet from striking the floor. <br /> 4) Pause at the completion of the movement, and then slowly return to the starting position. <br />  http://www.bodybuilding.com/exercises/detail/view/name/seated-band-hamstring-curl
  
Shoulders		Seated Barbell Military Press ["Shoulder Press"][2]21Intermediate0Push1) Sit on a Military Press Bench with a bar behind your head and either have a spotter give you the bar (better on the rotator cuff this way) or pick it up yourself carefully with a pronated grip (palms facing forward). <br /> Tip:<br /> Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down.<br /> 2) Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.<br /> 3) Lower the bar down to the collarbone slowly as you inhale.<br /> 4) Lift the bar back up to the starting position as you exhale.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> <br /> 1) This exercise can also be performed standing but those with lower back problems are better off performing this seated variety.<br /> 2) The behind the neck variation is not recommended for people with shoulder problems as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.<br /> Dumbbell Shoulder Press/
/ Handstand Push-Ups/
/ Smith Machine Overhead Shoulder Press		  http://www.bodybuilding.com/exercises/detail/view/name/seated-barbell-military-press
  
Abdominals		Seated Barbell Twist (not set)(not set)22Beginner0Pull1) Start out by sitting at the end of a flat bench with a barbell placed on top of your thighs. Your feet should be shoulder width apart from each other.<br /> 2) Grip the bar with your palms facing down and make sure your hands are wider than shoulder width apart from each other. Begin to lift the barbell up over your head until your arms are fully extended.<br /> 3) Now lower the barbell behind your head until it is resting along the base of your neck. This is the starting position.<br /> 4) While keeping your feet and head stationary, move your waist from side to side so that your oblique muscles feel the contraction. Only move from side to side as far as your waist will allow you to go. Stretching or moving too far can cause an injury to occur. <br /> Tip:<br /> Use a slow and controlled motion.<br /> 5) Remember to breathe out while twisting your body to the side and in when moving back to the starting position.<br /> 6) Repeat for the recommended amount of repetitions.<br />   http://www.bodybuilding.com/exercises/detail/view/name/seated-barbell-twist
  
Triceps		Seated Bent-Over One-Arm Dumbbell Triceps Extension ["Triceps Kickback"](not set)42Beginner0Push1) Sit down at the end of a flat bench with a dumbbell in one arm using a neutral grip (palms of the hand facing you).<br /> 2) Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up.<br /> 3) The upper arm with the dumbbell should be close to the torso and aligned with it (lifted up until it is parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights). <br /> Tip:<br /> There should be a 90-degree angle between the forearms and the upper arm. This is your starting position.<br /> 4) Keeping the upper arm stationary, use the triceps to lift the weight as you exhale until the forearm is parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.<br /> 5) After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale.<br /> 6) Repeat the movement for the prescribed amount of repetitions.<br /> 7) Switch arms and repeat the exercise.<br /> <br /> Variations:<br /> <br /> 1) This exercise can be executed also with two arms at a time.<br /> 2) Also, if you like the one arm variety, you can use a low pulley handle instead of a dumbbell for better peak contraction. In this case, the palms should be facing up (supinated grip) as opposed to the torso (neutral grip). You can also use a rope attachment however, and in this manner, you can also perform the movement with a neutral grip.<br /> Seated Bent-Over Two-Arm Dumbbell Triceps Extension/
/ Standing Dumbbell Triceps Extension/
/ Tricep Dumbbell Kickback		  http://www.bodybuilding.com/exercises/detail/view/name/seated-bent-over-one-arm-dumbbell-triceps-extension
  
Shoulders		Seated Bent-Over Rear Delt Raise ["Rear Delt Fly"](not set)42Intermediate0Pull1) Place a couple of dumbbells looking forward in front of a flat bench.<br /> 2) Sit on the end of the bench with your legs together and the dumbbells behind your calves.<br /> 3) Bend at the waist while keeping the back straight in order to pick up the dumbbells. The palms of your hands should be facing each other as you pick them. This will be your starting position.<br /> 4) Keeping your torso forward and stationary, and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. (Note: avoid swinging the torso or bringing the arms back as opposed to the side.)<br /> 5) After a one second contraction at the top, slowly lower the dumbbells back to the starting position.<br /> 6) Repeat for the recommended amount of repetitions.<br /> <br /> Variation:<br /> This exercise can also be performed standing but those with lower back problems are better off performing this seated variety.<br /> Back Flyes - With Bands/
/ Bent Over Low-Pulley Side Lateral/
/ Dumbbell Lying Rear Lateral Raise		  http://www.bodybuilding.com/exercises/detail/view/name/seated-bent-over-rear-delt-raise
  
Triceps		Seated Bent-Over Two-Arm Dumbbell Triceps Extension ["Seated Triceps Kickback"](not set)42Intermediate0Push1) Sit down at the end of a flat bench with a dumbbell in both arms using a neutral grip (palms of the hand facing you).<br /> 2) Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up.<br /> 3) The upper arms with the dumbbells should be close to the torso and aligned with it (lifted up until they are parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights). <br /> Tip:<br /> There should be a 90-degree angle between the forearms and the upper arm. This is your starting position.<br /> 4) Keeping the upper arms stationary, use the triceps to lift the weight as you exhale until the forearms are parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.<br /> 5) After a second contraction at the top, slowly lower the dumbbells back to the starting position as you inhale.<br /> 6) Repeat the movement for the prescribed amount of repetitions.<br /> <br /> Variation:<br /> <br /> 1) This exercise can be executed also one arm at a time or alternating (like alternating dumbbell curls)<br /> Standing Bent-Over Two-Arm Dumbbell Triceps Extension/
/ Tricep Dumbbell Kickback		  http://www.bodybuilding.com/exercises/detail/view/name/seated-bent-over-two-arm-dumbbell-triceps-extension
  
Biceps		Seated Biceps ["Biceps Stretch"][4,1]02Expert0Static1) Sit on the floor with your knees bent and your partner standing behind you. Extend your arms straight behind you with your palms facing each other. Your partner will hold your wrists for you. This will be the starting position.<br /> 2) Attempt to flex your elbows, while your partner prevents any actual movement.<br /> 3) After 10-20 seconds, relax your arms while your partner gently pulls your wrists up to stretch your biceps. Be sure to let your partner know when the stretch is appropriate to prevent injury or overstretching.<br />   http://www.bodybuilding.com/exercises/detail/view/name/seated-biceps
  
Middle Back		Seated Cable Rows ["Cable Row"," Cable Rows"," Pulley Row"," Low Row"][3,10,1]31Beginner0Pull1) For this exercise you will need access to a low pulley row machine with a V-bar. <br /> Note:<br /> The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.<br /> 2) Lean over as you keep the natural alignment of your back and grab the V-bar handles.<br /> 3) With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.<br /> 4) Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Caution:<br /> Avoid swinging your torso back and forth as you can cause lower back injury by doing so. <br /> <br /> Variations:<br /> <br /> You can use a straight bar instead of a V-Bar and perform with a pronated grip (palms facing down-forward) or a supinated grip (palms facing up-reverse grip).<br /> Bent Over Two-Arm Long Bar Row/
/ Bent Over Two-Dumbbell Row With Palms In/
/ Lying T-Bar Row		  http://www.bodybuilding.com/exercises/detail/view/name/seated-cable-rows
  
Shoulders		Seated Cable Shoulder Press ["Freemotion Shoulder Press"][2]31Beginner0Push1) Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 90 degrees to the body, with your head and chest up. The elbows should also be bent to about 90 degrees. This will be your starting position.<br /> 2) Begin by extending through the elbow, pressing the handles together above your head.<br /> 3) After pausing at the top, return the handles to the starting position. Ensure that you maintain tension on the cables. <br /> 4) You can also execute this movement with your back off the pad and alternate hands. <br />   http://www.bodybuilding.com/exercises/detail/view/name/seated-cable-shoulder-press
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